CF LEMAN VICH
ROOKIE
A.
3 Rounds for time:
Run 400m
Rest 2 min
B.
EMOM for 12 min:
7 Power Clean
5 Front Squat
3 Push Press
INTERMEDIATE
A.
AMRAP 10min for quality:
12 Upright rows (narrow grip, think about the last pull of the SDLHP)
12 Floor wipers
12 Press
B.
AMRAP 25min:
10 Pull Ups
10 Hang Power Cleans 40/25kg
Run 200m
(In teams of two, partners alternate whole rounds)